Rite Aid Cleveland Marathon training: Weeks 3 and 4.

If I had a quarter every for time that I was thankful this winter for not doing a Spring distance race.  I'd be rich.  This continues to be the worst winter for training that I can remember.  I've managed to still be productive despite the conditions.  Look for a post later this week on ways you can still improve fitness while training indoors.  

My goal each block of two weeks is to build about 10% over the prior block.  Once I can get outside, I'll start to focus more on speed.  The past 2 weeks I did a much better job balancing running and riding, but I need start fitting in some swims.  I also need to mix in a day off once in awhile.  

Class photo from last Saturday at Psycle.  It was the instructors 1st and she's only 17!  Such an inspiration. 

Week 3

1/20:  6.66 mile run followed by a 18 mile ride brick.

1/21:  23 mile ride. 

1/22:  6.66 mile run.

1/23:  21 mile ride.

1/24:  21 mile ride.

1/25:  Speed work:  15 minute warm up.  6x800 at 7:53 pace.  400 rest.  10 minute cool down.

1/26:  23 mile ride.  

Week 4

1/27:  18 mile ride. 

1/28:  22 mile ride.

1/29:  4.23 mile run.

1/30:  20 mile ride. 

1/31:  Speed work:  15 minute warm up.  6x800 at 7:53 pace.  400 rest.  10 minute cool down.

2/1:  25 mile ride. 

2/3:  27 mile ride. 


Totals

15 workouts

246.46 miles

15,258 calories burned. 

Lost a 1 pounds and only 22 till 2014 race weigh goal.